What this result means
Training volume planning often needs the same numbers in different units: this week, next month, a full year, and a sensible long-run cap. This board does that arithmetic from a single weekly input.
Monthly volume uses a 4-week month (weekly × 4). Annual volume uses a 52-week year (weekly × 52). Those are planning conventions, not calendar averages.
The next-week line applies your chosen percent increase to current volume — default 10% for the popular heuristic. Long-run cap and 80/20 split are separate planning knobs you control.
50 km per week scales to 200 km per month and 2,600 km per year. A 10% increase suggests 55 km next week (+5 km). At a 30% long-run cap, the long run tops out near 15 km. An 80/20 split puts 40 km easy and 10 km hard.
Switch miles in the header: 40 mi/week becomes 160 mi/month and 2,080 mi/year. The percent increase and long-run cap follow the same formulas on converted distances.
Calculation method
monthly = weekly × 4; annual = weekly × 52. next week = weekly × (1 + increase% ÷ 100). long run = weekly × long-run% ÷ 100. easy = weekly × easy% ÷ 100; hard = weekly − easy.
The 10% rule and 80/20 polarized split are widely cited heuristics, not injury-prevention science. Read /methodology for citations.
This does not know your training history, terrain, or recovery. Do not treat next-week math as a prescription.
Monthly and annual totals ignore cutback weeks, holidays, and race tapers.
Frequently asked questions
How do I convert weekly km to monthly and annual volume?
Multiply weekly kilometres by 4 for a planning month and by 52 for a planning year. The board does both automatically when you enter weekly volume.
What is the 10% rule and can I change the percent?
The 10% rule suggests increasing weekly volume by 10% next week. Change the next-week increase field to any non-negative percent — 5%, 15%, or zero — to model a different bump.
How is the long-run cap calculated?
Long-run cap = weekly volume × (long-run percent ÷ 100). Default 30% means a 50 km week caps the long run near 15 km. Adjust the percent to match your plan.
What does the 80/20 split show?
Easy volume = weekly × (easy percent ÷ 100); hard volume is the remainder. Default 80/20 is arithmetic on how you classify runs, not a lab test of intensity distribution.
Do I need an account?
No. Inputs stay in your browser. Unit preference is stored locally on your device.